Campus
Wellness
December Issue
Stress Management
WHAT IS HAPPENING THIS MONTH:
December 1: Stress Relief workshop with Cascade RA’s
December 3: FIRST ANNUAL WELLYS! 7:00 Taylor Auditorium
December 8: Therapy Dogs event 11-1 on the UC patio
December8: Bystander Workshop with Gamma
December 11: Healthy Relationships Workshop with Thetas
December 14: CW Holiday party
Featured News:
You are invited to our Welly’s Red Carpet Video showing on December 3rd 7pm in Taylor-Meade Auditorium. Vote to see who
wins our (over $300 worth) prizes! We will have drinks and
snacks after voting with photographers, so dust off your prom
dresses and break out your bow ties. If you don’t have any formal wear you can contact chap3037@pacificu.edu or go to the
INSIDE THIS ISSUE
CCE to schedule an appointment to go through their closet.
December Plans ........ 1
What is Stress? .......... 2
Stress Relief Tips ....... 3
Welly’s Red Carpet
Event
HPER Courses ........... 4
Dec. 3rd 7pm
A Look Back .............. 6
Taylor-Meade
Auditorium
Boxer Breathers......... 5
STRESS ISN’T
ALWAYS BAD
FOR YOU
Research has
shown that
short-term
stress actually
stimulates the
immune
system. But
long-term stress
-- especially the
kind that seems
to have no end - may wear out
the immune
system and
damage health.
WHAT IS STRESS?
Stress is your physical and
mental response to change,
regardless of whether the
change is good or bad.
Stress can be beneficial. It
can help us get things done,
it provides that extra burst
of adrenaline that helps you
finish your paper, or perform in sports, or meet other challenges sent your way.
This short term tension and
alertness usually subsides
when the challenge is met,
enabling you to relax and
carry on with normal activities. But if you can’t return
to a relaxed state, this stress
can become negative. The
changes in your body- increased heart rate, higher
blood pressure, and stomach and muscle tension can
take their toll, often leading
to mental and physical exhaustion.
SIGNS OF STRESS
The symptoms below may indicate a sign of prolonged
stress or other health problems. Call the Student Health
Center 503-352-2269 for an appointment to discuss your
concerns with one of our providers. Or come find us at
www.pacificu.edu/about-us/offices/student-health-center
problems eating or sleeping
problems making decisions
inability to concentrate, pay attention
feeling anxious or confused
frequent head, back or muscle aches
frequent stomach aches
frequent colds or other infections
friends telling you that you seem “stressed out”
2
Credit to Judy Flynn from Pacific University’s Health Department
THERE ARE MANY ACTIVITIES THAT CAN
REDUCE STRESS
•Take a walk or •Stretch and
a bath
move to music
•Meditate
•Write a poem
•Color or
sketch
•Call a friend
Happiness is a choice. You can choose to be happy. There's going to be
stress in life, but it's your choice whether you let it affect you or not.
-Valerie Bertinelli
COLORING ISN’T
JUST FOR KIDS:
STRESS RELIEF TIPS:
Check out this article
about how coloring as
an adult is an excellent form of stress relief:
Fake it till you make it: Sm ile even if you don ’t feel happy
in the moment. You can actually trick your brain into thinking
you are happy by smiling.
http://
www.medicaldaily.com/
therapeutic-science-adult
-coloring-books-howchildhood-pastime-helpsadults-relieve-356280
Find free
Breathing: Br eath in thr ough your m outh and tr y to
make your exhale through your nose last for 8 seconds. Repeat
until you feel calmer. This is a good quick, calming technique.
Warm your hands: W h en you are anxious your ner vous
system directs all blood flow to your larger muscles making your
hands cold. Warming them tells your nervous system everything
is all right and lets you calm down.
coloring sheets here:
Give yourself a hug: Th is releases th e feel good h or mone oxytocin. The presence of this hormone can calm your
nervous system.
http://www.coloringpages-adults.com/
Exercise: Exercise also r eleases feel good hor m ones
that will calm your nervous system.
downloadable
Sing or dance: Singing and dancing releases endor ph ins
and oxytocin, feel good hormones.
3
Eat Chocolate: Ch ocolate m im ics the feel good h or mones which can reduce anxiety.
TAKE A HUMAN PERFORMANCE (HPER)
COURSE THIS SPRING SEMESTER
Pacific offers plenty of human performance courses each semester to help with stress management
in students. Here is a list of all of the HPER courses available this Spring 2016 term:
Dance Aerobics: HPER-101-01
Fitness Walk/Jog: HPER-105-01
Swimming: HPER-107-01
Weight Training: HPER-108-01
Tai Chi: HPER-109-01
Yoga: HPER-111-01 and HPER-111-02
Strength Training for Women: HPER-113-01
Golf: HPER-123-01
Handball: HPER-124-01
Pickleball: HPER-125-01
Taekwondo: HPER-128-01
Tennis: HPER-129-01
Volleyball: HPER-131-01
Hula: HPER-142-01
Recess: HPER-143-01 and HPER-143-02
Women’s Personal Self Defense: HPER-144-01
Alpine Skiing: HPER-156-01
Outdoor Recreation: HPER-157-01
Snowboarding: HPER-160-01
4
BOXER BREATHERS
The Student Counseling Center wants to
welcome you to join us at Boxer Breather a
weekly drop-in group to help students learn
new skills, strategies, and ideas to increase
your ability to cope with stress and to improve your overall wellness. We will be at
UC Boxer Pause every Wednesday from 2-3
to teach new skills, and you can attend as
often or as little as you want. Look forward
to seeing you there!
BODY IMAGE
About 91% of women feel unhappy
with their bodies and resort to dieting to reach their ideal body and
58% of college-aged girls feel
pressure to be a certain weight.
For that reason, female students
are invited to join the Body Project; a group aimed at helping
young women feel better about
their bodies. Attend four one-hour
classes designed to improve body
image.
For more information, email Campus Wellness at: wellness@pacificu.edu, or Kathleen
Converse at kathleenconverse@pacificu.edu
A LOOK BACK ON NOVEMEBER
November 3: Body Project Meeting
November 4: Stress Relief Workshop with AKD
November 10: Body Project Meeting
November 12: Healthy Relationship/Bystander
workshop with Phi Lambda Omicron
November 17: Healthy Relationship/Bystander
workshop with Deltas
November 22: One Love Workshop with Clark RAs
If you want to sign up for a workshop you can e-mail Campus
Wellness at wellness@pacificu.edu
Campus Wellness at
Pacific University
Location: Clark 124
E-mail:
wellness@pacificu.edu
Phone: 503-352-2273
Student Counseling
Center
Located next to Bates
House
Phone: (503)-352-2191.